Sit up! That slouch could damage your spine
Jan 06, 2008
I REMEMBER my mum rebuking me for slouching and walking with my head bowed when I was younger, reminding me to sit up straight. <br>
By Carol Kezaabu
I REMEMBER my mum rebuking me for slouching and walking with my head bowed when I was younger, reminding me to sit up straight.
At one point or another, you have been told to sit or stand properly, but not many people understand why this is important. The way in which somebody holds his or her body when standing, sitting or sleeping is known as posture.
Good posture is the ability to maintain the normal anatomical positioning in order not to strain the supporting muscles and joints of the body like the spine, muscles and ligaments.
Dr Naddumba, a senior orthopaedic surgeon at Mulago Hospital, says it is important to keep good posture because it prevents the spine and other skeletal functions like bones and ligaments from developing abnormally.
It decreases the wearing away of joint surfaces that could lead to arthritis and also prevents back and muscular pain.
Many people are unaware of the problems of bad posture and because the effects take long to manifest, people do not realise the damage they are causing to their bodies until it is too late.
Some of the conditions that contribute to poor posture are poor standing and sitting positions like slouching; a poor working environment like low back chairs and very high or very low desks; weak muscles, obesity and wearing uncomfortable or high heels shoes.
Effects of bad posture
Naddumba says the commonest problem caused by poor posture is chronic low back pain. When Bosco Rwabatogo developed a dull pain in his lower back, he thought it was temporary.
After a week, the pain had shot up a notch. He went to see his physician who diagnosed him with back pain due to poor sitting and sleeping positions.
Rwabatogo was, however, able to get rid of the pain and regain proper posture after several months of physiotherapy.
Overtime, bad posture can lead to deformity of the spine, leading to conditions like scoliosis, where the thoracic spine curves sideways and kyphosis, where the spine curves unnaturally, causing a hunched back.
Naddumba says poor posture can also cause the lumbar discs of the spine to collapse over time. The lumbar discs are in the lower part of the back. You can also get contractures.
This is a condition where there is permanent tightening or shortening of a body part such as a muscle, tendon or the skin, often affecting its shape.
Arthritis is another condition that is caused by bad posture and it affects the joint(s), causing pain, swelling and stiffness.
It is, therefore, important to maintain good posture. It is also possible to retrain your body back to the normal position with the help of a physiotherapist. Jo Kotchie, a physiotherapist at International Hospital Kampala, says a large number of their patients have low back pain.
“It is better to heal the pain first before trying to retrain the body,†she says. The aim is to make sure the muscles can support the skeleton. Kotchie says the healing process depends on the patient’s dedication. Here are a few tips on how to maintain good posture
Sitting
When sitting, one should avoid slouching or twisting unnecessarily in the seat. Naddumba says most of these positions are comfortable until they start to cause damage. One should sit on a chair with a long, full back-rest. Sit with your back straight and your shoulders back.
Your backside should touch the back of your chair. Bend your knees at a right angle (90°), keeping your knees even or slightly higher than your hips and your feet flat. You should avoid bending for long periods like when working at a computer.
Instead, adjust your chair and work station so that you can sit up tilt the computer to face you.
Standing
Kotchie says you should stand in a way that the spine is in a neutral position. You should always hold your head straight up, your shoulder blades back, chest forward and the knees slightly bent. Avoid standing in one position for long and always tuck in your stomach. Avoid tilting the pelvis either backwards or forward.
Sleeping
Many people cannot sleep without a pillow. The important thing to remember is that the pillow should be under your head not your shoulders. It should also not be too thick so that it elevates your head above the normal position. The best sleeping position is one that does not put any strain on the back.
Try using a back support at night to make you more comfortable. You should be able to maintain the curve in your back so avoid sleeping on your back or drawing your knees up to your chest when you sleep.
You should also use a firm mattress. Sleeping on the floor once in a while is also highly recommended.
I REMEMBER my mum rebuking me for slouching and walking with my head bowed when I was younger, reminding me to sit up straight.
At one point or another, you have been told to sit or stand properly, but not many people understand why this is important. The way in which somebody holds his or her body when standing, sitting or sleeping is known as posture.
Good posture is the ability to maintain the normal anatomical positioning in order not to strain the supporting muscles and joints of the body like the spine, muscles and ligaments.
Dr Naddumba, a senior orthopaedic surgeon at Mulago Hospital, says it is important to keep good posture because it prevents the spine and other skeletal functions like bones and ligaments from developing abnormally.
It decreases the wearing away of joint surfaces that could lead to arthritis and also prevents back and muscular pain.
Many people are unaware of the problems of bad posture and because the effects take long to manifest, people do not realise the damage they are causing to their bodies until it is too late.
Some of the conditions that contribute to poor posture are poor standing and sitting positions like slouching; a poor working environment like low back chairs and very high or very low desks; weak muscles, obesity and wearing uncomfortable or high heels shoes.
Effects of bad posture
Naddumba says the commonest problem caused by poor posture is chronic low back pain. When Bosco Rwabatogo developed a dull pain in his lower back, he thought it was temporary.
After a week, the pain had shot up a notch. He went to see his physician who diagnosed him with back pain due to poor sitting and sleeping positions.
Rwabatogo was, however, able to get rid of the pain and regain proper posture after several months of physiotherapy.
Overtime, bad posture can lead to deformity of the spine, leading to conditions like scoliosis, where the thoracic spine curves sideways and kyphosis, where the spine curves unnaturally, causing a hunched back.
Naddumba says poor posture can also cause the lumbar discs of the spine to collapse over time. The lumbar discs are in the lower part of the back. You can also get contractures.
This is a condition where there is permanent tightening or shortening of a body part such as a muscle, tendon or the skin, often affecting its shape.
Arthritis is another condition that is caused by bad posture and it affects the joint(s), causing pain, swelling and stiffness.
It is, therefore, important to maintain good posture. It is also possible to retrain your body back to the normal position with the help of a physiotherapist. Jo Kotchie, a physiotherapist at International Hospital Kampala, says a large number of their patients have low back pain.
“It is better to heal the pain first before trying to retrain the body,†she says. The aim is to make sure the muscles can support the skeleton. Kotchie says the healing process depends on the patient’s dedication. Here are a few tips on how to maintain good posture
Sitting
When sitting, one should avoid slouching or twisting unnecessarily in the seat. Naddumba says most of these positions are comfortable until they start to cause damage. One should sit on a chair with a long, full back-rest. Sit with your back straight and your shoulders back.
Your backside should touch the back of your chair. Bend your knees at a right angle (90°), keeping your knees even or slightly higher than your hips and your feet flat. You should avoid bending for long periods like when working at a computer.
Instead, adjust your chair and work station so that you can sit up tilt the computer to face you.
Standing
Kotchie says you should stand in a way that the spine is in a neutral position. You should always hold your head straight up, your shoulder blades back, chest forward and the knees slightly bent. Avoid standing in one position for long and always tuck in your stomach. Avoid tilting the pelvis either backwards or forward.
Sleeping
Many people cannot sleep without a pillow. The important thing to remember is that the pillow should be under your head not your shoulders. It should also not be too thick so that it elevates your head above the normal position. The best sleeping position is one that does not put any strain on the back.
Try using a back support at night to make you more comfortable. You should be able to maintain the curve in your back so avoid sleeping on your back or drawing your knees up to your chest when you sleep.
You should also use a firm mattress. Sleeping on the floor once in a while is also highly recommended.